Codger's Quest

[codgerus maximus]

Week 2 day 3

Deadlift with belt: [email protected]; [email protected]; 355x5x2. Four to five minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected]; 211.25x5x1. Four to five minutes rest.

3-0-3 tempo squat: [email protected]; [email protected]; [email protected] Three minutes rest. The heat in my garage started to get to me during my last set of squats, close to 100 degrees.

DB curls: [email protected] Three minutes rest.

Triceps press downs: [email protected] Two to three minutes rest.

[gymdad150]

But it's a dry heat...

[codgerus maximus]

But it's a dry heat...

I felt kind of woozy for several minutes after the workout. I need to get out there earlier!

[codgerus maximus]

Week 3 day 1 on the Strength I template

Squat with belt: [email protected]; [email protected]; 265x5x3. Three to four minutes rest.

Touch and go bench: [email protected]; [email protected]; 195x4x3. Four minutes rest.

Banded deadlift: [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB curls: [email protected] Three minutes rest.

Triceps press down: [email protected] Two to three minutes rest.

Got out into my garage a bit earlier today to beat the heat. Temp in the mid-70s when I started. Up to 85 by the time I finished. Now it's pushing 90.

[codgerus maximus]

Week 3 day 2

Comp bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Squat with 80 pounds of chains: 175 (weight on bar minus chain weight)[email protected]; [email protected]; [email protected] Four minutes rest.

Press: [email protected]; [email protected]; [email protected] Three minutes rest.

Single-arm DB row: 60x12x2 and single-arm high cable row: 40x12x2; AMRAP in 7 minutes:

[codgerus maximus]

Week 3 day 3

Deadlift with belt: [email protected]; [email protected]; 360x5x3. Four to five minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected]; 212.5x5x2. Four to five minutes rest.

3-0-3 tempo squat: [email protected]; [email protected]; [email protected] Three minutes rest.

DB curl: [email protected] Three minutes rest.

Triceps press downs: [email protected] Three minutes rest.

[codgerus maximus]

Week 4 day 1 on the Strength 1 template

Squat with belt: [email protected]; [email protected]; 270x5x3. Three to four minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Banded deadlift: [email protected]; [email protected]; [email protected] Three minutes rest.

DB curl: [email protected] Three minutes rest.

Triceps press down: [email protected] Three minutes rest.

[codgerus maximus]

Week 4 day 2

Comp bench: 217.5[email protected]; [email protected]; [email protected] Four to five minutes rest.

Squat with 80 pounds of chains: 195 (not including chain weight) [email protected]; [email protected]; [email protected]; 200x5x1. Four to five minutes rest.

Press: [email protected]; [email protected]; [email protected] Three minutes rest.

Upper back work, amrap in 7 minutes. Single arm DB rows with 60 pounds: 26; Single-arm high cable row with 40 pounds: 26.

[codgerus maximus]

Week 4 day 3

Deadlift with belt: [email protected]; [email protected]; 365x5x3. Four minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected]; 220x5x3. Four to five minutes rest. I wish I could have this thing surgically implanted.

3-0-3 tempo squat: [email protected]; [email protected]; [email protected] Three minutes rest.

DB curl: [email protected] Three minutes rest.

Triceps press down; [email protected] Three minutes rest.

[codgerus maximus]

Week 5 day 1 on the Strength 1 template

Squat with belt: [email protected]; [email protected]; 275x5x3. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; 190x4x4. Four to five minutes rest.

Two-count paused deadlift at one inch off floor: [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB curl: [email protected] Three minutes rest.

Triceps press down: [email protected] Two to three minutes rest.

[gymdad150]

You need to get a gander of the USAPL Hometown Showdown numbers.

You're number 5 in the M3 93s, with a really stout age adjusted IPF score.

You're awfully tough at the lower bodyweight. I might have to re-think my body comp...

[codgerus maximus]

That's very cool--thanks for pointing it out, Chas! There are some impressive masters lifters in that 83 kg class. It would be great if we could both be in the same weight class. I weighed 184 this morning before eating. Later in the day I'm usually around 187. Getting down to 83 kg is going to be tough.

[codgerus maximus]

Week 5 day 2

Comp bench: [email protected]; [email protected]; 191.25x4x4. Four to five minutes rest.

Two-count paused squat: [email protected]; [email protected]; [email protected]; 215x5x1. Three minutes rest. Just feeling my way into these. I think I can add 10 pounds to the top set next week.

Press: [email protected]; [email protected]; [email protected]; [email protected] The first two sets felt light and went up fast so I bumped up the weight on the third set by a couple of pounds. Suddenly ran out of gas half way up on the last rep of the third set!

Upper back work, amrap in 8 minutes: Single-arm DB row with 65 pounds: 27 total reps; lat pulldown with 110 pounds: 23 total reps.

[codgerus maximus]

Week 5 day 3

Deadlift with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 177.5x5x3. Four to five minutes rest.

5-3-0 tempo squat: empty bar [email protected]; [email protected]; [email protected] Two to three minutes rest. Tricky to judge the RPE on these slo-mo squats. I think I'll add 20 pounds next week.

DB curl: [email protected] Three minutes rest.

Triceps press down: [email protected] Three minutes rest.

Yesterday I did some GPP: about 70 minutes of brisk walking, followed by AMRAP sets of DB rows and lat pull downs for 8 minutes; then 8 minutes of ab work.

[codgerus maximus]

Week 6 day 1 on the Strength 1 template

Squat with belt: [email protected]; [email protected]; 265x5x3. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; 192.5x4x4. Four to five minutes rest.

Two-count paused deadlift at one inch off floor: [email protected]; [email protected]; [email protected] Three minutes rest.

DB curl: [email protected] Three minutes rest.

Triceps press down: [email protected] Three minutes rest.

Waist is down to 32 inches now, five inches less than last September, and my weight first thing in the morning is 184.